26th of January -working thru it and close to pukie

I followed CrossFit Nordics programming today .....since I did't make it to their box.
At globo gym I did this 

Warmup- Dutch Lowy warm-up Played around with my new jump rope for about 4 minutes - single jumps, side to side, running in place, one legged jumps, x jumps side to side and front and back ... no DU's today Back Squat 5-5-5-5-5 reps@ 90% of Max....well I took it a little easy 3x30kg 5x40kg 5x60kg 5x60kg 5x60kg Then whithin the minute for 12 minuter: 4 Hang Power Clean (60/45kg)  I did mine with 40kg 12 Squat 2 Burpees rest whatever time is left on each minute. after the 12 rounds ..Directly after stand in squat stance for as long as possiplePoints = rounds x minutes. hahahha I managed 30 seconds.... maybe 32.. but let's say 30 or kicks----6 points then came pukie----almost. 5 x 10 'pull-up starts' - the part where you activate the shoulders... 3 negative L pull-ups(jumped up , held L all the way down) Shoulder is so-so but working on it. :-) Peace. Love. CrossFit.